CrossFit Nucleus, CrossFit Nucleus – CrossFit


General Warm Up (No Measure)

10-15 Minutes:

400m Run/500m Row

-Travel warm up-

Crawling Spiderman Lunge W/ a Twist

Elevated Walking Samson

High Knees

Walking 1 leg RDL w/ High Kick

Knee Hugs (ankle lifts)

Toy Soldiers/High Kicks

Walking Quad Stretch

10 Scorpions

10 Iron Crosses

5 Downward dog to Cobra (2 sec holds)

– 2-5 “fast” runs, not Sprints

10 Push Ups (full Range of Motion)

10 Rolling Sit Ups To Straddle

10 Squats (mobility focus)

– Lizard/Twisted Lizard (1 min per side)

– Puppy Dog (1 min)

– Frog Stretch (1 min)

– Pigeon (1 min per side)


Split Jerk work.


Split Jerk (5×3)


Ring Rows (4×10)


Metcon (AMRAP – Rounds and Reps)

23 minute AMRAP

500m Row

40′ HS Walk or Double KB/DB Lockout

160′ DB Farmers Carry

20 Alternating V-Ups

30 seconds Wall Sit (90 degrees at knee, hands out straing in front)

Cool Down/Stretch